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Snatch & Clean Third Pull & Receipt




Understanding the third pull, pull under or turnover of the snatch and clean, including the receipt and recovery from the bottom, and methods to improve its speed, accuracy and stability.
Meeting The Bar In The Clean: Avoid Crashing In The Turnover

A common problem with the clean is athletes letting the bar crash onto them in the turnover. In other words, the bar falls into the rack position rath...
The Muscle Snatch: Making It Effective

The purpose of the muscle snatch is to strengthen the turnover and reinforce proper mechanics; if the movement diverges from the motion used in the th...
Finish The Snatch Turnover With Maximal Stability

One of the most important elements of the snatch turnover to understand is that the motion is finalized with a vertical push up into the bar. If th...
Decreasing Receiving Depths In The Olympic Lifts - Consistent Motion & Meeting The Bar

The goal is to execute our lifts as similarly as possible regardless of weight. In order to do this, we do have to reduce the amount of upward force w...
Do You Release The Hook Grip In The Snatch?

Whether or not you should keep the hook grip overhead in the snatch depends on one thing: can you achieve the proper hand and wrist position overhead,...
Lifting The Feet Is Not Jumping - Lifting Vs. Sliding In The Snatch & Clean

There’s a concern among some lifters and coaches that lifting the feet in a snatch or clean is reducing the force in the pull, or is inefficient...
Maximal Recovery Speed For Bigger Cleans

Cleaning as much weight as possible requires using every advantage available to recover from the lift. A technically adept lifter with reasonable expl...
Clean Turnover Drills For Bigger Cleans

A smooth delivery to a secure rack position is critical for successful cleans. In order to spin the elbows around the bar as quickly as possible, t...
Keep Elevating The Bar In The Snatch Turnover

Bar speed in the snatch peaks a little prior to the final extension in the pull. With a given amount of applied force, the heavier the bar is, the soo...
How To Fix Your Snatch Turnover - Understanding & Exercises

The pull under the bar in the snatch needs to be as active, aggressive and precise as the rest of the lift. This motion has 3 purposes: to change your...
Learn & Train The Bounce In The Clean For Better Recoveries

To maximize your ability to recover, learn to use and train the bounce out of the clean and front squat. The bounce is the combination of 3 element...
Drills For A Better Muscle Snatch

If you’ve decided to perform the muscle snatch in a way that actually resembles the turnover of the snatch, here’s a series of drills to h...
Land On Flat Feet In The Snatch & Clean

Our goal is to land on flat feet as we transition under the bar in the snatch or clean. This maximizes the stability of the receiving position by allo...
Moving The Feet In The Snatch & Clean

In the snatch and clean, do you have to move your feet from the pulling stance into a different receiving stance? Does that receiving stance have to b...
Fix Uneven Feet In The Snatch Or Clean

Do your feet land unevenly in the snatch or clean?   First of all, STOP PANICKING… It’s really not that big of a deal.   Ne...
How Speed Of Pull Under Affects Receiving Depth

Let’s clear up a common misconception: pulling under a snatch or clean harder and faster does not make you receive the lift in a deeper squat&md...
Snatch Turnover: Keeping The Bar Closer

There are a number of elements contributing to keeping the bar as close to the body as possible during the snatch, but let’s focus on one of the...
Hands Sliding On Clean Turnover

If your hands slide in when you turn your cleans over, here’s how to quit it.   Your hands slide because there’s resistance to thei...
Snatch Turnover Speed | Weightlifting Technique Primer

There are a number of possible factors contributing to a slow snatch turnover, and I’ll talk about other exercises for specific issues later, bu...
Clean Turnover Precision | Weightlifting Technique Primer

If your pull under your cleans looks like someone knocked over a bucket of spare body parts, the tall muscle clean is a good technique primer to use b...
Dropping Under Cleans

A classic mistake in the clean is dropping out from under the bar and allowing it to crash down into the rack. This means misses or unnecessarily diff...
Quicker Elbows In The Clean Turnover

The speed and accuracy of the clean turnover is based on the pivot point of the motion.   We have two basic options: the elbow, or the bar. &n...
Stop Collapsing In The Clean

There are several possible reasons for collapsing when receiving cleans—far more than simply not having a strong enough trunk.   As a bas...
Improving the Clean through a Better Turnover

A lot more attention tends to be paid to the third pull or turnover of the snatch than the clean, likely because the consequences of poor execution tend to be more dramatic and obvious, but the turnover of the clean deserves its o...
Pull Down for a Better Turnover in the Snatch & Clean

Having external rotation strength to turn the bar over in the snatch or having quick elbows in the turnover of the clean is great, but you can't have a quick turnover in either lift without accelerating down adequately first. ...
Stay Connected to the Bar: Snatch & Clean Turnover

One of the most common problems I see or hear complaints about is the barbell crashing in the clean (and even in the snatch to a lesser extent). There are two very simple ways to help correct this: 1. Meet the bar wherever it i...
Fixing a Slow Turnover in the Snatch or Clean

Your movement under the bar in the snatch or clean can be slow for a few different reasons, and that will affect what exercises help. If it’s truly the pull under the bar that’s slow, it may be a strength issue, a tech...
Ask Greg: Moving Faster Under the Bar

Becky Asks: I've been Crossfitting for about 2 years, but in the last 5 months I've been trying to improve my Olympic lifts. What are some good exercises to help me get under the bar faster? I have flexibility issues, so m...
The Muscle Snatch: You're Probably Doing it Wrong

The basic movement of the third pull of the snatch is simple: the elbows need to move out and up toward the shoulders, reaching approximately shoulder height (usually slightly below), before the arms are turned over, and during th...
Elbows Up & Out: Is It Dead or Just Misunderstood?

Maybe a year or two ago, I was told by a fellow on Facebook who we can conservatively call not my biggest fan that “elbows up and out is dead” in response to a video I posted about a technique drill for the snatch in w...
Get Out of the Clean Faster

Recovering from your cleans at maximal speed isn’t just something that looks good—it results in less effort and fatigue, meaning more weight and a better shot at the subsequent jerk.   The easiest way to stand u...
The Clean: Don’t Just Fall Down, Turn It Over

A refrain of mine I’m sure plenty of people are sick of hearing by this point is that in the Olympic lifts, there is never a moment in which you’re just letting things happen; you need to always be actively making them...
The Clean Turnover: Spin the Bar

The barbell has bearings for a reason—so it can spin. The turnover of the clean is the opposite of a curl—in a curl, the bar pivots around the elbow; in the clean, the elbow pivots around the bar. If the bar is not mov...
How to Quit Getting Stuck in the Clean

Most lifters are notably better at either the clean or the jerk. If those two lifts are perfectly balanced for you, you’re the weird one. For those of you who are good jerkers, there seems to be nothing more frustrating than...
Hold Your Grip Longer for Better Clean Turnovers

If your cleans tend to crash onto your shoulders, even with lighter weights, you can smooth out the turnover and stay better connected to the bar by holding a full grip longer (If you keep a full grip in the clean already, you hav...
Ask Greg: Speed Under The Bar & Receiving Depth

Nathan Asks: I'm a beginner coach, teaching beginners how to perform the lifts, so kinda like the vision impaired leading the blind… Kinda… We have a basic understanding and can execute the lifts with decent form...
Moving the Feet in the Snatch & Clean

I get a couple frequent questions about the feet in the snatch and clean: Do you have to move your feet from the pulling stance into a different receiving stance? Does that receiving stance have to be wider than your pulling stanc...